Tuesday, September 16, 2014

1.) GymStrong:

a.) Work to a 2 minute handstand hold

(Hold handstand position as long as possible until you have collectively held for 2 minutes) 

b.)10 sets of handstand complex 1:

1 set=

Wall Climb

Strict handstand push up

Tap right shoulder

Tap left shoulder

Wall climb down

HR push up 

c.) 2X10 Ring Pull Ups (scale to lower ring)

2X15 Dips (scale to lower rings or box)

2X10 Muscle Ups (scale to lower rings) 

THEN

WOD:

3 Rounds for time

30 Squat Cleans (95/65#)

30 Burpees

30 Abmat Sit-ups